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Coeliac disease How to enjoy suitable, tasty and healthy foods
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Coeliac disease is a condition where the body’s immune system attacks its own tissues. This immune reaction is triggered by gluten. Cutting out gluten isn’t as hard as you may think – here is some information to get you started
Shopping and eating made easy If you have coeliac disease, shopping and eating well doesn’t have to be hard work. Sainsbury’s can help you find a variety of tasty and healthy foods that are suitable for you. If you have recently found out that you or a family member have coeliac disease, you probably already know that you need to avoid wheat and other gluten-containing grains. You may also know that you need to avoid many prepared and packaged foods because they contain gluten, and you’re probably wondering just what you can eat! The good news is that a gluten-free diet doesn’t have to be dull or hard work – you’ll soon discover that there are plenty of delicious, healthy foods that you can eat and after just a few weeks on your glutenfree diet you will start to feel much better.
What is coeliac disease? Coeliac disease is caused by an intolerance to gluten, a protein found in wheat (including spelt and kamut® varieties), rye and barley. Some people are also sensitive to oats. For people with coeliac disease, gluten causes damage and inflammation to the lining of the small intestine, reducing its ability to absorb nutrients from food. If left untreated, it may result in weight loss and vitamin and mineral deficiencies such as anaemia. It can also be associated with infertility, osteoporosis and cancers of the digestive system. It affects as many as 1 in 100 people in the UK. It can occur at any age, and can cause symptoms that include tiredness, abdominal pain, bloating, wind and diarrhoea. If you feel that you or your child might have coeliac disease, you should contact your GP. Strict avoidance of gluten usually results in a rapid improvement of the symptoms and is likely to be the only treatment necessary.
Gluten-free eating Foods to avoid: lw heat, barley, kamut®, spelt, rye, semolina, couscous, bulgur wheat, triticale l all foods made with wheat flour (bread, pasta, cakes, biscuits, crackers, pastry, batter, chapatis, pizza bases) lp roducts made with barley or rye meal or flour (e.g. rye bread or rye crisp bread) lb reakfast cereals containing wheat, bran, oats or barley la ny dish that includes breadcrumbs (e.g. stuffing, fish fingers, sausages, potato croquettes) ls auces and gravies that are thickened with wheat flour l soy sauce lm alted drinks (barley water/squash, beer, lager, ale and stout) ls avoury snacks made from wheat (e.g. pretzels). Wheat-free products are not necessarily gluten free because they may contain other gluten-containing grains. All of the products in the Sainsbury’s freefrom range are both wheat and gluten free.
‘Watch words’ Many manufactured goods contain flour as a thickening agent, so it is essential to check the label on individual products and look out for the ‘watch words’ listed below. l A void foods containing the following ingredients: wheat, wheat starch, modified wheat starch, wheat protein, wheat rusk, barley, oats, spelt, kamut®, semolina, beer and rye.
Gluten alternatives l I nstead
of staple grains use rice, corn (maize), polenta (cornmeal), buckwheat, millet, quinoa, sorghum, sago, tapioca or amaranth. l I nstead of wheat flour use potato, soya, corn (maize) or chickpea flour. l I nstead of thickeners use arrowroot, cornflour or potato starch. lT ry Sainsbury’s gluten-free muesli or freefrom pure oats. l I nstead of pasta and noodles use rice noodles, buckwheat noodles or corn pasta. l I nstead of breads and snacks use gluten-free breads or bread mixes, puffed rice cakes, rice crackers or taco shells.
What about oats? Strict avoidance of oats may not be necessary for everyone with coeliac disease. Although oats do contain a gluten-like protein, it doesn’t seem to cause the same adverse reaction as gluten in wheat and other grains. If you want to try introducing oats into your diet, start by adding a small amount to see if there is any adverse reaction. Newly diagnosed coeliacs, children and people with severe coeliac disease should talk to their doctor or dietitian before doing so. If you do introduce oats, it is important to choose pure, uncontaminated oats because standard oats may have been stored with wheat, rye or barley and may be contaminated with gluten. Pure oats are available at Sainsbury’s in the freefrom section. *The European Commission has tightened the standard used to define a product as gluten free. From 1 January 2012 any product labelled ‘gluten-free’ must contain less than 20 parts per million gluten (ppm). 20ppm can be imagined as approximately 1 teaspoon of sugar in every 200 1kg-bags.
Dishes made with products in our freefrom range
How can Sainsbury’s help? We have a special range called freefrom, with more than 200 products that are all gluten and wheat free. Most are also milk free. Our freefrom range is perfect for coeliacs and all products meet the legal requirements for gluten-free* products.
Sainsbury’s allergen lists We also publish a list containing Sainsbury’s own-brand products that aren’t in our freefrom range but are made without ingredients that contain gluten. Available at sainsburys.co.uk/product-guidance-lists and from our Careline, the list is updated monthly; it also contains advice to help you read our labels. l I f you have another food allergy or intolerance as well as coeliac disease, we may be able to produce a list of products suitable for you. Contact our Careline on 0800 636 262. lF or the latest information on our freefrom range, visit sainsburys.co.uk/freefrom.
Keep refrig cal
1A-DAY OF5of gluten 2A-DAY OF5 New labelling A-DAY 1/2OF5
at Sainsbury’s
fat
564 21.1g
3A-DAY OF510 steps 11mm to a healthier diet total sugars
sat fat
Use by
9.5g 9.6g your salt main When you are first diagnosed, 1.10g concern is probably going to be learning Due to changes in food labelling law we are about what you can eat and what you need required to change our allergy labelling and 1 2 a pack 1/2OF5advice boxes. to avoid, but it’s important to+/remember that allergy Starting from September 1A-DAY OF5 2A-DAY OF5 3A-DAY OF5 8.8mm 2nd line A-DAY your gluten-free diet should also be healthy 2013, all prepared foods made with ingredients containing gluten will have the gluten-containing and well balanced. Here are some easy Keep refrig guidelines you should follow: grain highlighted in bold in the ingredients list. If cal fat Use by the product contains gluten in the recipe, we will 564 21.1g state the name of the gluten-containing grain 1 Enjoy your food and betotal positivesatabout cal fat fat cal fat sugars 564 564barley, 21.1g in the ingredients list21.1g (e.g. wheat, rye, the delicious foods you9.6g can salt still 9.5g eat. total sat fat total ® sat fat 1.10g sugars oat, spelt, kamut Eat a variety of different foods. will 2 sugars ), but the word ‘gluten’ 9.6g salt 9.5g 9.6g salt 9.5g 1.10g not appear in the ingredients list. 3 Eat the right amount to enable you to 1.10g 1/2 a pack maintain a healthy weight. + 2nd line The allergy advice panel below has 16mm been taken 4 Start the day with a 20mm from a product that is not suitable for coeliacs healthy breakfast. because it contains a gluten-containing cereal. 5 Eat 5 portions of fruit and vegetables every day. Allergy advice Allergy advice: advice For allergens, including cereals Contains nuts, milk and wheat gluten. Not suitable for sesame Allergy Fresh, frozen, dried, canned Contains nuts, milk and wheat gluten. egg or soya allergy sufferers due to manufacturing methods. containing gluten, see ingredients in bold. or juiced all count – try to have at least one portion Where we believe that there is a real risk of a at mealtimes and one as a snack so you product having come into contact with gluten, will easily make it to 5 or more a day. therefore making it unsuitable for coeliacs, we will use the following phrase in the allergy 6 Check food labels to look for those advice panel: ‘Not suitable for customers with that are lower in salt, fat and sugar an allergy to wheat, rye, barley, oat, spelt or (greens and ambers on the nutrition Nutrition GDA kamut®)’. The allergy advice lights, front of pack). panel below isper 100g pertraffic 1/2 pack Typical values % adult GDA adult children pack (150g)drink sensibly. (5-10 yrs) 7 If you drinkperalcohol, from a product that is not suitable for coeliacs Energy kJ 624 317 because there is a risk of Energy contamination with least 3 servings dairy each kcal 1128 8 Eat at 564 1800 25.3% of 2000 Protein nil day. Choose nil 0.0% and 45g the listed gluten-containing cereals. reducedlow-fat24g dairy Carbohydrate 129.6g 64.8g 230g 220g products, where9.9% possible. of which sugars 19.2g 9.6g 85g 23.4% 90g adding extra food at70g Fat 42.2g 9 Avoid 21.1g 15.3%salt to70g of which saturates 19g the 9.5g 20g 26.8% 20g table. Fibre 5.8g 17.4g 15g 72.5% 24g For more information on how we are changing 10 Food and drinks that are high in sugar Salt 2.20g 1.10g 4g 21.0% 6g our labelling, see sainsburys.co.uk/freefrom consumed occasionally. of which sodium 0.12g should 1.4g 0.36gonly be15.0% 2.4g
Great to know
GDAs = Adult Guideline Daily Amounts are based on an average female. GDAs are guidelines and personal requirements vary depending on age, gender, weight and activity levels.
Useful websites
For information on coeliac disease and a gluten-free lifestyle, visit Coeliac UK: www.coeliac.org.uk For information on allergy and intolerances, visit Allergy UK: www.allergyuk.org For information on eating well, visit NHS Live Well: www.nhs.uk/livewell For information about Sainsbury’s freefrom range: www.sainsburys.co.uk/freefrom This information is a guide only and should not replace advice given by your healthcare professional Sainsbury’s Supermarkets Ltd, 33 Holborn, London EC1N 2HT. All items subject to availability. Some items available in larger stores only.
llergy Our a ng labealnliging is ch
Coeliac disease is a condition where the body’s immune system attacks its own tissues. This immune reaction is triggered by gluten. Cutting out gluten isn’t as hard as you may think – here is some information to get you started
Shopping and eating made easy If you have coeliac disease, shopping and eating well doesn’t have to be hard work. Sainsbury’s can help you find a variety of tasty and healthy foods that are suitable for you. If you have recently found out that you or a family member have coeliac disease, you probably already know that you need to avoid wheat and other gluten-containing grains. You may also know that you need to avoid many prepared and packaged foods because they contain gluten, and you’re probably wondering just what you can eat! The good news is that a gluten-free diet doesn’t have to be dull or hard work – you’ll soon discover that there are plenty of delicious, healthy foods that you can eat and after just a few weeks on your glutenfree diet you will start to feel much better.
What is coeliac disease? Coeliac disease is caused by an intolerance to gluten, a protein found in wheat (including spelt and kamut® varieties), rye and barley. Some people are also sensitive to oats. For people with coeliac disease, gluten causes damage and inflammation to the lining of the small intestine, reducing its ability to absorb nutrients from food. If left untreated, it may result in weight loss and vitamin and mineral deficiencies such as anaemia. It can also be associated with infertility, osteoporosis and cancers of the digestive system. It affects as many as 1 in 100 people in the UK. It can occur at any age, and can cause symptoms that include tiredness, abdominal pain, bloating, wind and diarrhoea. If you feel that you or your child might have coeliac disease, you should contact your GP. Strict avoidance of gluten usually results in a rapid improvement of the symptoms and is likely to be the only treatment necessary.
Gluten-free eating Foods to avoid: lw heat, barley, kamut®, spelt, rye, semolina, couscous, bulgur wheat, triticale l all foods made with wheat flour (bread, pasta, cakes, biscuits, crackers, pastry, batter, chapatis, pizza bases) lp roducts made with barley or rye meal or flour (e.g. rye bread or rye crisp bread) lb reakfast cereals containing wheat, bran, oats or barley la ny dish that includes breadcrumbs (e.g. stuffing, fish fingers, sausages, potato croquettes) ls auces and gravies that are thickened with wheat flour l soy sauce lm alted drinks (barley water/squash, beer, lager, ale and stout) ls avoury snacks made from wheat (e.g. pretzels). Wheat-free products are not necessarily gluten free because they may contain other gluten-containing grains. All of the products in the Sainsbury’s freefrom range are both wheat and gluten free.
‘Watch words’ Many manufactured goods contain flour as a thickening agent, so it is essential to check the label on individual products and look out for the ‘watch words’ listed below. l A void foods containing the following ingredients: wheat, wheat starch, modified wheat starch, wheat protein, wheat rusk, barley, oats, spelt, kamut®, semolina, beer and rye.
Gluten alternatives l I nstead
of staple grains use rice, corn (maize), polenta (cornmeal), buckwheat, millet, quinoa, sorghum, sago, tapioca or amaranth. l I nstead of wheat flour use potato, soya, corn (maize) or chickpea flour. l I nstead of thickeners use arrowroot, cornflour or potato starch. lT ry Sainsbury’s gluten-free muesli or freefrom pure oats. l I nstead of pasta and noodles use rice noodles, buckwheat noodles or corn pasta. l I nstead of breads and snacks use gluten-free breads or bread mixes, puffed rice cakes, rice crackers or taco shells.
What about oats? Strict avoidance of oats may not be necessary for everyone with coeliac disease. Although oats do contain a gluten-like protein, it doesn’t seem to cause the same adverse reaction as gluten in wheat and other grains. If you want to try introducing oats into your diet, start by adding a small amount to see if there is any adverse reaction. Newly diagnosed coeliacs, children and people with severe coeliac disease should talk to their doctor or dietitian before doing so. If you do introduce oats, it is important to choose pure, uncontaminated oats because standard oats may have been stored with wheat, rye or barley and may be contaminated with gluten. Pure oats are available at Sainsbury’s in the freefrom section. *The European Commission has tightened the standard used to define a product as gluten free. From 1 January 2012 any product labelled ‘gluten-free’ must contain less than 20 parts per million gluten (ppm). 20ppm can be imagined as approximately 1 teaspoon of sugar in every 200 1kg-bags.
Dishes made with products in our freefrom range
How can Sainsbury’s help? We have a special range called freefrom, with more than 200 products that are all gluten and wheat free. Most are also milk free. Our freefrom range is perfect for coeliacs and all products meet the legal requirements for gluten-free* products.
Sainsbury’s allergen lists We also publish a list containing Sainsbury’s own-brand products that aren’t in our freefrom range but are made without ingredients that contain gluten. Available at sainsburys.co.uk/product-guidance-lists and from our Careline, the list is updated monthly; it also contains advice to help you read our labels. l I f you have another food allergy or intolerance as well as coeliac disease, we may be able to produce a list of products suitable for you. Contact our Careline on 0800 636 262. lF or the latest information on our freefrom range, visit sainsburys.co.uk/freefrom.
Keep refrig cal
1A-DAY OF5of gluten 2A-DAY OF5 New labelling A-DAY 1/2OF5
at Sainsbury’s
fat
564 21.1g
3A-DAY OF510 steps 11mm to a healthier diet total sugars
sat fat
Use by
9.5g 9.6g your salt main When you are first diagnosed, 1.10g concern is probably going to be learning Due to changes in food labelling law we are about what you can eat and what you need required to change our allergy labelling and 1 2 a pack 1/2OF5advice boxes. to avoid, but it’s important to+/remember that allergy Starting from September 1A-DAY OF5 2A-DAY OF5 3A-DAY OF5 8.8mm 2nd line A-DAY your gluten-free diet should also be healthy 2013, all prepared foods made with ingredients containing gluten will have the gluten-containing and well balanced. Here are some easy Keep refrig guidelines you should follow: grain highlighted in bold in the ingredients list. If cal fat Use by the product contains gluten in the recipe, we will 564 21.1g state the name of the gluten-containing grain 1 Enjoy your food and betotal positivesatabout cal fat fat cal fat sugars 564 564barley, 21.1g in the ingredients list21.1g (e.g. wheat, rye, the delicious foods you9.6g can salt still 9.5g eat. total sat fat total ® sat fat 1.10g sugars oat, spelt, kamut Eat a variety of different foods. will 2 sugars ), but the word ‘gluten’ 9.6g salt 9.5g 9.6g salt 9.5g 1.10g not appear in the ingredients list. 3 Eat the right amount to enable you to 1.10g 1/2 a pack maintain a healthy weight. + 2nd line The allergy advice panel below has 16mm been taken 4 Start the day with a 20mm from a product that is not suitable for coeliacs healthy breakfast. because it contains a gluten-containing cereal. 5 Eat 5 portions of fruit and vegetables every day. Allergy advice Allergy advice: advice For allergens, including cereals Contains nuts, milk and wheat gluten. Not suitable for sesame Allergy Fresh, frozen, dried, canned Contains nuts, milk and wheat gluten. egg or soya allergy sufferers due to manufacturing methods. containing gluten, see ingredients in bold. or juiced all count – try to have at least one portion Where we believe that there is a real risk of a at mealtimes and one as a snack so you product having come into contact with gluten, will easily make it to 5 or more a day. therefore making it unsuitable for coeliacs, we will use the following phrase in the allergy 6 Check food labels to look for those advice panel: ‘Not suitable for customers with that are lower in salt, fat and sugar an allergy to wheat, rye, barley, oat, spelt or (greens and ambers on the nutrition Nutrition GDA kamut®)’. The allergy advice lights, front of pack). panel below isper 100g pertraffic 1/2 pack Typical values % adult GDA adult children pack (150g)drink sensibly. (5-10 yrs) 7 If you drinkperalcohol, from a product that is not suitable for coeliacs Energy kJ 624 317 because there is a risk of Energy contamination with least 3 servings dairy each kcal 1128 8 Eat at 564 1800 25.3% of 2000 Protein nil day. Choose nil 0.0% and 45g the listed gluten-containing cereals. reducedlow-fat24g dairy Carbohydrate 129.6g 64.8g 230g 220g products, where9.9% possible. of which sugars 19.2g 9.6g 85g 23.4% 90g adding extra food at70g Fat 42.2g 9 Avoid 21.1g 15.3%salt to70g of which saturates 19g the 9.5g 20g 26.8% 20g table. Fibre 5.8g 17.4g 15g 72.5% 24g For more information on how we are changing 10 Food and drinks that are high in sugar Salt 2.20g 1.10g 4g 21.0% 6g our labelling, see sainsburys.co.uk/freefrom consumed occasionally. of which sodium 0.12g should 1.4g 0.36gonly be15.0% 2.4g
Great to know
GDAs = Adult Guideline Daily Amounts are based on an average female. GDAs are guidelines and personal requirements vary depending on age, gender, weight and activity levels.
Useful websites
For information on coeliac disease and a gluten-free lifestyle, visit Coeliac UK: www.coeliac.org.uk For information on allergy and intolerances, visit Allergy UK: www.allergyuk.org For information on eating well, visit NHS Live Well: www.nhs.uk/livewell For information about Sainsbury’s freefrom range: www.sainsburys.co.uk/freefrom This information is a guide only and should not replace advice given by your healthcare professional Sainsbury’s Supermarkets Ltd, 33 Holborn, London EC1N 2HT. All items subject to availability. Some items available in larger stores only.
